After the celebration of the New Year, it's time to take care of yourself. And if you get tired battered fitness programs, we offer you an innovative training complex called Barry's Bootcamp, which includes many Hollywood stars crazy. So get out of the winter hibernation and forward, to building an ideal body!
So, get acquainted with the training system Barry's Bootcamp. If you do not know, bootcamp is a hellishly intensive and effective activity with elements of army training, capable of making an elephant a ballerina. And Barry Jay - fitness guru, who developed his own technique and made it into a real cult - when he moved from New York to Los Angeles, he just conquered the Hollywood hills. For the system we offer you, for example, Amanda Seyfried, Jessica Biel, Katie Holmes and Jessica Alba. There is everything here - intense running, complex power and static retention, knocked down breathing, sweat, trembling hands and feet, and, of course, quick results.
To begin with, remember the principle: the program itself is only the first stage. It is painted for three weeks, each of which is different for its loads and exercises. But do not be scared, in the end you will receive a well-deserved reward: gradually your body will approach Hollywood standards.
Well, ready to work as a star and soldier in one person? Then go ahead!
Unlike most training programs, which are based on a certain number of repetitions, initially set, here you need to try to make the maximum for the specified time. Repeats in principle, you can not count. Just move as fast as you can, and stop at the stopwatch's signal. In a week it is worth spending two or three such training.
Week 1. Laying the foundation
During this time, you will lift your fitness level, especially after hard work on endurance, the body will begin to burn more fat during training and significantly improve.
Step 1. Running
Duration - 3 minutes
Work on the track at a speed of 6 km / h.
Step 2. Strength Exercises
Squat and bench press
Duration - 1 minute.
Lay your legs slightly wider than the pelvis and pull up the dumbbells (5 kg each) to the shoulders, unfolding the palms of each other. Take your hips back, go down to the half-sailed, do not tear your legs off the floor and do not bend in the lower back.
Straighten your legs and back and, continuing the movement, push the dumbbells above your head. Return the dumbbells to your shoulders and repeat the exercise. Last 10 seconds of approach do not press dumbbells above yourself, perform only squats, holding shells at the shoulders.
Lifting dumbbells to the biceps
Duration - 2 minutes.
Lay your legs slightly wider than the pelvis, take dumbbells (4 kg each) and turn your hands away from yourself. Bend your arms and raise the shells smoothly to the shoulders. Go back to the starting position and do it again. The last 20 seconds of the approach do the exercise not in full amplitude, but only up to half.
Step 3. Running with a slope
Duration - 3 minutes.
Set the speed to 6 km / h. Pay attention that the angle of the track should be changed every minute: in the 1st minute - 2%, 2nd minute - 4%, 3rd minute - 6%.
Step 4. Strength Exercises
Front strip.
Duration: As long as you can. Hold on!
Stand up in focus on the forelegs, putting your feet together, straightening your legs and pulling them in line with your body. Do not bully your head, strain your hips and pull your stomach. Stay in this position for as long as possible. Breathe smoothly and not intermittently (without stops).
Week 2. Increase the speed and duration of the load
The second seven-day week was created specifically to push you out of the usual comfort zone and make it work for glory.
Step 1. Running
Duration - 4 minutes.
Run, following the directions below. Watch the speed.
- 1 st minute - 6.5 km / h
- 2 nd minute - 8 km / h
- The 3rd minute - 6.5 km / h
- The 4th minute - 8,5 km / h.
Back attacks with a rise in the biceps
Duration - 2 minutes.
Take a dumbbell (4 kg each), straighten your back and put your feet on the width of the pelvis.
Make your right foot a big step back and drop into the lunge. At the same time, bend your arms and raise dumbbells to your shoulders. The right knee should almost touch the floor, but do not stand on it. Return to the starting position. This is one repetition. Do this as much as possible in 50 seconds, then freeze for 10 seconds at the bottom point of the exercise, keeping your legs in the lunge position, and your arms bent at the elbows until you reach a straight (notice) angle. If everything is done correctly, you will begin to feel a burning sensation in the thighs and hands by the end of the first minute. Feel it? Now change your leg and have fun for another minute.
Pushups
Duration - 5 minutes (yes, we were not mistaken). Stand at the point of rest, placing your hands on the width of your shoulders. Keep the body in line with your legs.
Bend your arms and lower your torso as close to the floor as possible. Having straightened your arms, return to the initial position, repeat. Beginners can do the exercise while kneeling. Experienced - at the very end of 10 seconds stand in the supine position.
Step 3. Running uphill
Duration - 4 minutes.
Remember the data to adjust the tilt and speed of the treadmill.
- 1st minute - slope 4% - speed 6.5 km / h
- 2nd minute - slope 8% - speed 6.5 km / h
- 3rd minute - slope 4% - speed 6.5 km / h
- 4th minute - slope 0% - speed 7,5 km / h.
Plank with alternating traction of dumbbells Duration - 1 minute.
Stand at the point of lying down, leaning your palms on five-kilogram dumbbells. The legs with the body are stretched in one line, the arms are slightly wider than the shoulders, the barrels of the shells are parallel to each other.
Alternately, pull dumbbells to the side of the chest. Keep the abdominal muscles in tension and try not to allow rotations in the lumbar region. Do the exercise for a minute, without stopping.
Week 3. Stamina to the limit
Having reached this stage, you simply must feel the obvious changes in your physical form. Now it's time to tighten the nuts even more and unleash the metabolism - the most active workouts.
Step 1. Running
Duration - 7 minutes.
Your task is to run as much as possible during this time. Not a bad landmark - 1.5 kilometers.
Step 2. Strength Exercises
Squat on one leg with bench press
Duration-3 minutes.
Place the left foot on the step-platform or bench, the right foot on the floor (the distance between the feet is equal to the width of the shoulders). In hands take dumbbells in weight on 5 kg and lift them to shoulders. Now sit down, taking the pelvis back.
Straighten your legs and climb to the platform, while pulling your right foot aside, straining your buttocks and lateral abdominal muscles. Immediately after that, press the dumbbells above your head. Go back to the starting position and do it again. This exercise not only inflames the pulse to extreme altitudes, but also additionally loads the muscles of the cortex and thighs. Do a maximum of repetitions in 90 seconds, then change your foot and do the same on the other side.
Step 3. Run again
Duration - 8 minutes.
This is the most difficult variant of the running exercise from the whole program. You will meet: intervals of active rest - walking, turning ordinary running into an effective interval training; run in the hill, burning more calories and, finally, a cheerful canter at zero bias, which will allow you to significantly improve the technique on a normal surface - the track of the stadium or just the street.
- 1st minute - slope 12% - speed 6 km / h
- 2nd minute - slope 0% - speed 8 km / h
- 3rd minute - calm walking
- 4th minute - slope 10% - speed of 6,5 km / h
- 5-th minute - slope 0% - speed 8,5 km / h
- 6th minute - calm walking
- 7th minute - slope 8% - speed 7 km / h
- 8th minute - slope 0% - speed 9 km / h.
Fall on the floor and put it on full in all the following exercises (they hit the abdominal muscles). Do everything consistently and without stopping.
Side bar on the right side
Duration - 30 seconds.
Lie on his side, putting his right forearm on the floor. The elbow should be under the shoulder joint. Straighten your legs and put one on top of the other. Now tear the pelvis off the floor and stretch your legs in line with the body - hold on.
Climber
Duration-30 seconds.
Stand at the point of lying down.
Quickly alternately pull your knees to your shoulders, as if running: you change your legs with a leap, the stop in front of you standing slides on the floor. Try not to lift the pelvis up.
Side bar on the right side
Duration - 30 seconds.
Climber
Duration - 30 seconds.
Front strip
Duration: as long as you can, hold on!